Indian clubs 21 day challenge

Code: ICC0021
(12 customer reviews)

In this 21 day challenge, Thierry is going to show you 5 combination exercises with a single Indian club, and a simple approach to porgramming.

Think of  this challenge as a “program minimum”. It’s a full body workout that takes 21 minutes (or less) a day, including warm up!
It’s perfect for anyone starting to get into heavy clubs, and for people who want to develop skills, strength, and cardiovascular fitness.

If you do not manage to do any other training else that day, you’ll have done a full body and brain workout, AND worked on your club swinging skills. Pretty sweet, no?

Remember to download instructions at checkout.


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Take our Indian clubs 21 day challenge to become in better shape, stronger and more athletic!

You can join the Heroic Sport Indian clubs 21 day challenge whenever you decide, and complete it at your own tempo. After checkout, you’ll be able to download a PDF with all the instructions and access to the playlist with all 22 videos.

Simply play the appropriate video when it suits you, and train along. It’s that straightforward, and you can even ask questions and leave comments.

To get the most out of the 21 days, we recommend you at the very least to take our 5 day intro course before you start the challenge.

What you need

  • A single club between 1,5 and 3kg for warm up
  • A single heavy club between 4-10kg for the workouts (any type of Indian club, steel club or clubbell)
  • 2 bricks or 2 yoga blocks
  • 15-20 minutes a day for 21 consecutive days
  • A small space for training, free of clutter

What you can expect

The Indian clubs 21 day challenge is a full body workout where we combine swings with squats and lunges. To keep in the tradition of ancient Indian physical culture, we add Hindu push ups to the mix.

Squats, heavy clubs and push ups have been a staple of Pehlwani/ Kusthi wrestlers on the Indian subcontinent for centuries.

You will learn and perform 5 combination exercises with a heavy club for a total of 100 swings and squats, and 50 push ups. And to keep it interesting, we add variability each day. So we’re not just doing the exact same thing for 21 days straight.

If it sounds daunting, relax! You can take it to your rhythm, and only perform the amount of reps that suits your fitness levels.

We are sure these exercises will become a staple of your own training!

Use common sense

By voluntarily participating in Heroic Sport Indian clubs challenge,  you assume the full risks of any resulting injury.

12 reviews for Indian clubs 21 day challenge

  1. Ulric Whyte

    Review of 21 Day Club Challenge.
    I have really benefited from this 21 Day program. Previously I’d done some very light Clubbell workouts with Heroic Sport on their Facebook closed group.

    I feel I have got to grips with swinging a heavier club now – especially 2 handed back swings etc. At first I was daunted at the thought or 100 Hindu Pushups but the coaching and variations shown have been great! I’ve gone from barely managing 10 to over 50 in one go!
    As for the Clubbell tuition- absolutely top notch tuition – making quite complex patterns available to by body/nervous system.

    I can not recommend Heroic Sport Clubbell courses highly enough as I feel I’ve advanced more in this 21 days than the last few years of trying other steel Clubbell programs.

    Thanks so much


  2. Katharina (verified owner)

    I’m on my 13 Day and it is getting better and better. First I started with less than 20 reps, but now no problem. As I have no heavier Clubbells until 3 Kg, I think I will buy me a Mudgar | Pahlavandle™ TG. Good exercise for me.

  3. Christian (verified owner)

    I’m quite new to working out with heavier clubs, previously I’ve only done the usual light Indian Clubs routines, so this was a welcome introduction to mudgar/karlakattai technique.

    I think Thierry did a great job explaining the movements in the beginning and even though the movements are the same for all 21 days he varies the workouts in a good way.

    Do yourself a favor and invest 10-20 minutes a day and you will see great results in shoulder mobility, strength and endurance.

    Highly recommended!

  4. Ashaman Gray

    Excellent. Great variety of recipes using the same ingredients. I’ve been swinging clubs for about 10 years, and have found new inspiration and flow with Thierry’s instruction. I wasn’t as rigorous as I’d have liked with the 21 days thanks to a bout with Covid right after beginning and a newborn at home, but I am certain that the consistent sessions of movement and sweat helped me to shake off the malaise. Thank you!

  5. Amy W (verified owner)

    I really enjoyed this program! Theirry teaches five swing/squat combos (in addition to the warm up and push ups) that are both fun and challenging. It took me the first week to learn them by name/number as I followed along with the videos but the sequencing clicked pretty quick after that. Changing up the order of exercises gave the right amount of variety without being overwhelming and kept things fresh. I’m looking forward to taking it to the next step with the full program. I highly recommend taking on the challenge if you’re new to heavy clubs, curious about the program, or want to test your discipline.

  6. Joo Sun

    Invest 20 minutes a day for 21 days. What would be so difficult ? The difficulty is, of ciurse, having it in your daily routine for the next 3 weeks. I joined this program after the 5 day beginner course. I was hesitant in the beginning, not because of the program but because of the Facebook. But once I gave in, there was no going back. The
    format is a little different from the introduction class. This is a challenge, workout program. I skipped a day or two and had to combine the daily workouts during weekends (spread out during the day). Heroic Sports is a wonderful teacher of Indian club swinging and fitness. I thank you for the opportunity to challege myself through this 21-day challenge program and learn new skills.0

  7. Günther Eibl (verified owner)

    I did the full challenge and I liked it so much that I want to continue with this kind of workouts with a heavier club. For me it was important how I feel after doing the exercises and also the day after (especially in the morning). And this was very good (after scaling down my ego and switching to the easier pushup version), although I typically have a rest day after a work day.
    So I really recommend it because (i) it’s a serious workout with more fun than more “traditional” ones and (ii) thera are more ways to achieve rotational strength (alternatively throwing a medicine ball would also work but not at home, also kettlebells are much more limited here). I forgot (iii) I think it also has a good potential to improve mobility but I need more “data” to confirm that at this stage.

  8. Lara

    Being new to club swinging, I participated in this 21 day challenge as an introduction to single club exercises and was rewarded each day with a fun training that relieved shoulder and elbow pains and provided measurable progress on both grip strength and coordination.

    I have discovered that club swinging exercises offer a form of training that’s both graceful, yet brutal and ultimately exhausting. It’s refreshing to train so fluidly, with exercises flowing into one another in a medley of coordinated movements.

    Thierry’s program is well designed as it is never boring and the daily postings made me accountable and gave me a sense of connection. Fantastic coach! I will certainly partake in any future challenges and would be more than inclined to subscribe to any program he produces.

    Most certainly recommended 😊- Thank you Thierry!

  9. Bowden L Palmer (verified owner)

    It’s tough but I love it.

    It’s a bodyweight (Hindu push-ups) and single club program and every day, it’s a 100 swings – 20 of each exercise.
    After you get familiar with the routine, Thierry begins to vary it up changing the order, adding de-load days and days where you do 100 of each exercise.

    I like it for the variety – it’s got a little bit of everything in it. And it changes.

    Also, it’s pretty fast after you get into the rhythm of things. On the 100 rep of single exercise days, I typically did them in under 8 minutes.

    Highly recommended even for advanced club swingers.

  10. Obtuse (verified owner)

    This was great! I would (and probably will) do the whole challenge again with new tools. Thierry’s an excellent coach. Waking up each morning to join him for a quick workout and seeing posts from other people in the program gave a real sense of community. If you have the chance, jump into one of these challenges. You’ll feel the better for it!

  11. annette (verified owner)

    Completed and I loved it! Used the Pahlavandle XL filled up to weigh 4 kg .
    I’m 49 yrs old.

    Benefits gained after this challenge:
    Increased weight when club swinging , I started warm up with a water bottle 0,75 L, that’s too light for me now. I now warm up with a 1,5 L bottle. And I think I could actually increase more.
    More confidence in myself.
    Feeling more flexible.
    More stability in my shoulders, that are way to stiff and think I start getting more movement in them.
    And fun! It was eye opening to see how I struggled with exercises at start and how I now can do them pretty okay.

    Thanks Thierry!

  12. Girevik-one (verified owner)

    Doing the same thing for 21 days straight? Are you mad, I thought? I nearly thought of telling them to ask someone else to be the guinea pig this time 🙂
    But after completion, I must say it was a good process. It became easier as days went by, and gave me some structure to my daily routine. Recommended!

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